** Most people seem to know about the benefits of creatine - strength, recovery, brain health etc. The grated nuts add a little extra protein as well as providing some Omega 3 and antioxidants. Glutamine is often not given the credit it probably deserves, I feel that as a supplement it's fairly useful and has a number of benefits that aren't just exclusive to building muscle. Obviously there's the potential to improve lean muscle mass as it's mainly made and stored in the muscles (released from the muscles and transported to tissues that need it in times of stress), but it's also great for people with Crohns, Diverticulitis, IBS etc. It has the ability to protect the gut from breakdown, decreasing the permeability of the intestinal wall. It's also a fuel source for liver cells and rapidly dividing cells, such as gut and immune cells.

OVERVIEW: Chia seeds have been a staple of the Aztecs for many, many years. Runners of the hidden Tarahumara tribe use it as a fuel, they mix half a teaspoon of Chia with a pinch of brown sugar, mix up in a small glass of water and they're away ~ instant energy. These are people that even the older members of the tribe, often in their 80's can run continuously for a whole day or more through the mountains on very little food:

"The Tarahumara are literally born to run and from an early age Taramuhara children play running games which continue well into their old age. It is not uncommon for 80 year old Tarahumara to run litterally all day long through rough, mountainous terrain on little more than Pinole (a corn mixture used as a type of superfuel - There are no gels in the Copper Canyon!) Not only are the Tarahumara excellent runners, they are also known for incredible health, long lives, serenity, and their peaceful and reclusive nature."

It has a positive effect on blood sugar levels, and this is another reason why I included it in an endurance-type shake as blood sugar levels can fluctuate a lot as the duration of the exercise increases. It has been reported (and largely accepted in the world of endurance sports) that your body enters a completely new physiological state every 3 hours of continuous exercise; it's usually around the 6 hour mark (two full changes) that many people start to fall apart both mentally and physically. Chia is also okay and actually beneficial for diabetics to eat.

It is very rich in Omega content (mainly a-linolenic acid, also known as ALA). Great source of antioxidants and a variety of amino acids. It does swell and form a gel like substance in liquid, absorbing up to 30 times it's own weight so with this shake you really want to mix it up and drink it fairly quickly; this mucilage is effective at cleaning and detoxifying the intestines as well as being a reasonably effective appetite curber. If you buy a good chia then it should be gluten free and shelf stable for years due to it containing Cinnamic acids that help guard the Omega oils from oxidation.

Acetyl L-Carnitine is favourable over regular L-Carnitine as your body can utilise it a little better due to it being more bioavaliable. A usueful supplement for endurance athletes and BB'ers performing cardio for weight loss, it allows your body to start using fat/fatty acids as an energy source a little sooner than it normally would.

Coconut oil is a great energy source and heart-healthy despite the 90%+ saturated fat content.

Bananas are a good source of potassium and magnesium which are two key electrolytes for endurance training. You're looking around 3-5g fibre and 100cals in an average size banana (fibre is not your best friend for endurance training)

One litre of sweat typically contains about: 1.15g Sodium, 0.23g Potassium and 1.48g Chloride. These values vary widely among individuals but will be accurate to within about +/- 50%. The actual salt lost will depend upon the sweat rate (litres per hour) and the concentration of salt in the sweat. Ideally you would know these values but it is fairly easy to make a good guess based on knowledge of how much you sweat (little vs. a lot) and how salty your sweat is (not very or very). If you have salt stains on your clothes and your sweat stings your eyes, chances are that you have significant amounts of salt in your sweat. A rate of one litre per hour is not uncommon for well conditioned athlete. At that rate, typical electrolyte loss rates by sweat are ~1g/hr for sodium, and 0.2 g/hr for potassium.

This is a shake that tastes pretty good but you might need to use a little more liquid than you would normally use otherwise it may be a little thick for some.

OVERVIEW: GABA is is a highly effective natural relaxant so is a perfect choice for a late night shake. It is an amino acid and It's the primary neurotransmitter in the brain for relaxation (reduces noradrenalin, adrenalin and dopamine levels); it has also been shown to increase GH levels which is why it can be a good choice for BB'ers.

Tart cherry juice (if you can get hold of it) contains a natural source of melatonin, there are two types of cherry that contain this. Depending on the brand, you are usually looking at about 20-30ml which yields somewhere around 1mcg per 1ml. In this form it is very safe and can be used alongside prescription meds such as antidepressants and/or sleeping medication(s).

The fibre will swell in the stomach giving you a sense of fullness (so you won't feel hungry by the time you get into bed) and the banana contains minerals including magnesium, which acts as a muscle relaxant as well as being beneficial to sleeping.

OVERVIEW: Spirulina has one of the richest concentration of nutrients of any plant, herb or grain. It's also a complete protein, containing all essential amino acids. The protein in spirulina is superior to all standard plant proteins. Blue green algae was one of the first organisms on the planet and it's fatty acid content closely mirrors the human brain. Some other points to note:

** Spirulina contains high levels of carotenes (including beta carotene) and xanthophylls (including zeaxanthin and cryptoxanthin). Carotenoids play an important role in humans by acting as biological antioxidants, protecting cells and tissues from the effects of free radicals** Contains a plant protein called phycocyanin. This powerful blue protein pigmentfound only in spirulina forms soluble complexes with iron and other minerals to increase their bioavailability in the body. Phycocyanin is about 15% of the entire weight of spirulina and is thought to have developed around a billion years before chlorophyll. Phycocyanin has antioxidant activity and is a valuable immune supporting pigment** It's an excellent source of iron and the reason why the iron in spirulina is so bioavailable is because the iron forms soluble complexes with Phycocyanin. This iron-phycocyanin complex allows easier absorption by the body. Iron and Vitamin B12 levels are dependant on one another, so if the diet is good then they this isn't something that you need to be overly concerned about** Rich in gamma-linolenic acid (GLA), an important Omega 6 fatty acid commonly found in flaxseed and Evening Primrose oil

Also has use for athletes and BB'ers due to spirulina's relationship with glycogen; the body’s principal source of both immediate and long term energy is glycogen which is stored in the muscles and liver and not ordinarily available directly through our diet. Glycogen forms an energy reserve that can be quickly mobilized to meet a sudden need for glucose (a fasted athlete training in the morning has enough glycogen supplies to fuel a 3hr workout). Spirulina is the only plant source of glycogen available (that I am aware of), and basically the more glycogen that's available during intense/sustained exercise then you should be optimising muscular functioning. You can use spirulina before training to concentrate the nutrients in the blood, making them available to the muscles when and where they are needed most. Daily RDI of iron for men is not much at all, varies from country to country but it usually falls somewhere between 3-10g. Easiest way to buy it is probably as a powder so you can just throw a teaspoon into your protein shake, mixes fine. Assuming that most of the big well known health stores in the States would sell it ~ and buy organic if you can. Usually that means it hasn't been fed Chilean nitrate (which is a natural fertiliser), not a big deal at all but I tend to think that organic products in general are a higher quality and often a slightly higher purity

Chia seeds ~ see the information I have given about them in the 'endurance' shake'.

B Vitamins have many roles in the body, some of which are energy production, osteoporosis, PMS, nourishment for the CNS & adrenals and they also help with the formation of red blood cells (RBC's). B Vitamins include all of the known essential water-soluble vitamins (apart from Vitamin C) and taking a combination of ALL of them together can help to ensure micronutrient deficiences as well as reducing the risk of decreasing certain B Vitamins, which can sometimes happen when you take them as singular nutrients/vitamins.

Here's a tasty idea you may enjoy: soak whole, raw oat groats 24 hours and then add to shakes. The nutrition and fiber is much higher than oat milk and it thickens things up and keeps you full longer. I usually add about 2 T. of them to each blender full. If you add them at the beginning with about a half cup of liquid, you can purify them to a nice, smooth paste before adding everything else (but you probably already knew that).The slightly nutty flavor is disguised by all but the lightest of fruits.

This one is a powerhouse of nutrition that is great for delivering plant-based calcium, iron, magnesium, protein, fibre and omega 3 EFA's. Because of all the added extras it creates a substantial shake that is excellent for breakfast or replacing a meal.

Place all of the ingredients into your blender and blend on high until the desired consistency is reached ~ the smoother the better IMO. You can drink immediately or keep in a sealed glass or stainless steel bottle and drink through the day.

Also, it seems endurance is counter productive for building, but for those endurance athletes I use a Chia, beetroot, beet green, Chard, maca, macqui and frozen mango blend for pre run/bike etc. Its a killer mix. I am ex rotorua now melbourne so I have access to some of these beauties, I dont know how I would source in NZ.

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